This agua de melon (cantaloupe agua fresca) takes me back to fiestas on hot summer nights with my family and friends. Now that I’m a registered dietitian, I choose to have it not just for that sense of nostalgia but also for its nutritional benefits.
This article is featured in the aguas frescas issue of our zine! Read the whole issue here.
Beating the Texas Heat
Texas is known to host some of the hottest summers in the United States. Growing up in Texas, I spent most days indoors by an air conditioner or somewhere in a shaded swimming pool.
The heat was almost unbearable at times but when the sun started to set, fiestas, pool parties, and even rodeos carried on and gave us a reason to celebrate on even the hottest July days.
In the small west Texas town of Pecos where I’m from, you’ll find an especially hot summer (with 120+ degree days) and a special rodeo that thrives despite the unrelenting heat.
World’s Sweetest Cantaloupes
Pecos is a small town of about 15,000 people three hours east of the Texas/Mexico border (1). Despite its small size, Pecos has major accolades to its name.
Pecos is home to the “World’s First Rodeo” and the “World’s Sweetest Cantaloupes”, both of which are celebrated in the height of summer when the cantaloupes are the sweetest and the rodeo draws in fans from all over the country.
Growing up in Pecos, we kicked off each rodeo season with a parade and a pageant where one girl was crowned “Little Miss Cantaloupe”, a nod to our claim to fame.
At these events we’d have vendors selling fruit cups with cantaloupe, cantaloupe flavored goodies, and refreshing drinks made with cantaloupes to enjoy while watching the rodeo.
Now with the perspective of being a dietitian, I know that cantaloupe provides nutritional benefits even if we don’t choose to have it for its nutritional content alone. Food choices are complex but nutrition and cultural preferences don’t have to be at odds with one another. Such is the case with cantaloupe and agua de melon.
Cantaloupe’s Gift of Hydration
The sweetness of Pecos cantaloupes comes from the potassium rich soil of the land and the extreme dry heat that the crops grow in (2). It’s a serendipitous gift that the fruits grown in the hottest, driest days of summer happen to provide a significant amount of water when eaten.
With one of the highest water content of any fruit, cantaloupes are significantly hydrating making it the perfect snack to help prevent dehydration on hot summer days (3) .
An even more effective way to support hydration with cantaloupes is by making a Cantaloupe Agua Fresca (or Agua de Melon).
Supporting Hydration with Agua de Melon
Aguas frescas are especially popular in Pecos given that the population is 75% Hispanic, with a majority being Mexican-American (4).
Originating from Mexico, Agua Frescas have kept people hydrated during blazing hot summers in the south for generations so it’s no surprise that in a town with extreme heat and especially delicious cantaloupes that many people’s drink of choice would be agua de melon.
Cantaloupe also provides potassium and magnesium both of which act as electrolytes in the body (5). A mixture of water, cantaloupe, and sugar, agua de melon is similar in makeup to some electrolyte/antioxidant drinks you might find at your favorite health food store.
Consider serving your agua de melon in a cup with salt or Tajin on the rim to add a hint of sodium for an added electrolyte boost.
Other Benefits of Cantaloupes/Agua de Melon
Other than hydration, agua de melon provides several vitamins, minerals, and powerful antioxidants to support overall health.
Cantaloupe is an excellent source of vitamin A and C which act as antioxidants in the body. Similarly, cantaloupes provide several B vitamins to support overall cell health (6).
If you plan to make agua fresca, I recommend leaving the blended cantaloupe unstrained so it will retain the fiber.
Fiber helps prevent blood sugar spikes, aid in digestive health, and helps control blood cholesterol levels (7). Each glass of agua de melon provides approximately 1 gram of fiber which is a small but worthwhile step toward your daily fiber goal.
Cultural Nourishment
Besides the nutrients that agua de melon provides, it provides me with nostalgia, cultural pride, and comfort because of its place in my childhood. The positive impact of eating foods that provide you with these joys isn’t quantifiable but they deserve honor and consideration.
Whether it is an agua fresca or another cultural food you grew up on, remember that it can have its place within a healthy and well-balanced diet. Below is a melon agua fresca that I love. I hope you enjoy it as well!
Agua de Melón Recipe (Cantaloupe agua fresca)
Equipment
- 1 Blender
Ingredients
- 1 large cantaloupe Pecos cantaloupe, if available
- ½ cup sugar Consider sugar alternatives per preference. Adjust amount to taste.
- 4-5 cups water depending on your desired consistency
- 1 tbsp Salt or Tajin optional for the rim of your glass
Instructions
- Cut two flat ends on opposite sides of the cantaloupe.
- Use a knife to remove the peel from the fruit.
- Cut the cantaloupe in half and use a large spoon to remove the seeds. You may need to scrape the sides of the cavity.
- Slice the cantaloupe in wedges and then into cubes so that they will fit in your blender.
- Blend the cantaloupe with water and sugar. Add additional sugar to taste.
- Add salt or Tajin to the rim of your glass. Serve over ice or refrigerate for later use.
Notes
This article is featured in the Aguas Frescas issue of our digital zine! Read the whole issue for more refreshing takes and dietitian-approved agua frescas!
About the Author
Bethany Carrasco, MCN, RD, LD
Bethany Carrasco MCN, RD, LD is a Dallas-based transplant dietitian specializing in kidney, pancreas, and liver transplant nutrition. Credentials and Education: Master of Clinical Nutrition – Coordinated Program: UT Southwestern Medical Center School of Health Professions. Registered Dietitian since 2023.